Have a Plant: Fruits & Veggies for Better Health

This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
See Daily Recommendations for a Healthy, Balanced Diet

Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Meal Ingredients Calories/Serving
Breakfast Oatmeal w/Apples, Mangos, Almonds, 100% Juice

Oatmeal
1 cup quick oatmeal
1/2 cup (4 oz) skim milk
1/2 cup apples, chopped into small pieces
1/4 cup mango, chopped into small pieces
1/8 cup almonds, sliced
1 tsp sugar

1/2 cup (4 oz) 100% juice (of your choice)
500 calories
Lunch Strawberry & Walnut Salad w/Toast, Almond Butter, Milk

Salad
1 1/2 cups romaine lettuce, shredded
1/2 cup strawberries, sliced
1 oz (approximately 7) walnuts, chopped
1/4 cup red onions, chopped
1 Tbsp raspberry vinaigrette dressing

1 slice whole wheat bread, toasted
1 tsp almond butter
2 cups (16 oz) skim milk
535 calories
Dinner BBQ Chicken w/Corn on the Cob, Cantaloupe, Milk

3 oz grilled chicken breast, boneless and skinless (marinated in low-sodium BBQ marinade)

Corn on the Cob w/Chili Lime Butter
Enjoy steamed corn topped with a tart lime sauce. See Recipe

1 cup cantaloupe, cubed
1 cup (8 oz) skim milk
396 calories
Snack #1 6 peanut butter-filled crackers
1 cup baby carrots
16 oz water
261 calories
Snack #2 3 cups popcorn, popped, lightly buttered and salted
16 oz water
103 calories
Snack #3 1 cup dried apricots
16 oz water
212 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2,007
% Fat: 25%
% Saturated Fat: 4%
% Carbohydrate: 58%
% Protein: 17%
Sodium: 1,255 mg
Cholesterol: 71 mg
Fiber: 36 g
Vitamin A: 304%
Vitamin C: 246%
Calcium: 139%
Iron: 73%
Grains: 6 1/3 oz
Vegetables: 3 cups
Fruit: 3 ½ cups
Milk: 3 ½ cups
Meat & Beans: 5 ¾ oz

Visit MyPyramid.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • Protein: 10-35%
  • Carbohydrates: 45-65%
  • Fats: 20-35%
  • Saturated fat: <10% of calories
  • Total fat: <35% of calories (unless naturally occurring)
  • Cholesterol: <300 mg
  • Sodium: <2,300 mg*
  • Fiber: 28g/2,000 calories
  • Water: 64 oz/day

*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

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This Week’s Healthy Menu Idea Archive

 


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